Nutrition Corner: Make healthy food choices, even when on vacation

Nutrition Corner Mary R. Ehret -

It’s vacation time! Kids are out of school and parents are hitting the road visiting friends and family. It you have been successful keeping those extra pounds off, don’t stop now. Learning just a few tricks when ordering food can help you stay on track.

Fried foods come with extra calories. Even if the food is fried in olive oil, it still has extra calories. Choose broil chicken or fish patty instead of fried.

Skip the sauces. Even 1 tablespoon of “extra special sauce” can add 100 calories.

Look for those entrées that come with veggies. Stir fries, tacos with salsa and a side dish of broccoli instead of fries saves calories.

Choose whole grain over wheat. When offered breads, always ask for whole wheat bread. This will slow down digestion and keep the hunger pains away.

Order salads with low fat or non-fat dressing. Always ask for them on the side. First, dip your fork in the dressing and then the salad.

When ordering breakfast at a diner, ask omelets or eggs made with non-fat cooking spray instead of grill oil.

If you choose to order a dessert, share it with your friend or family and enjoy.

If you eat at a buffet, start with a salad and load up on plenty of fruits and vegetables. Go easy on the dressing.

Use a small plate.

Go easy on the pasta, macaroni and potato salads.

Order water with lemon as your beverage. You will save money as well as calories.

Vacations can be fun and enjoyable without gaining weight. Plan your meals even if eating out.

Try making this healthy snack mix for those long car rides. Pack raw carrots and sliced cucumbers to balance out the snack.

Cinnamon vanilla granola

2 tablespoons honey

1/2 cup water

2 tablespoons vegetable oil

4 cups uncooked rolled oats (oatmeal)

1 teaspoon vanilla extract

1 teaspoon cinnamon

Preheat oven to 275°F.

Mix honey, water, vegetable oil, vanilla extract, and cinnamon in a large bowl.

Stir in oats; mix well.

Spread mixture on a cookie sheet, making a thin layer.

Bake for 20 minutes. Remove from oven, stir mixture well and return to oven.

Bake 20 more minutes and stir as before.

Bake 5-20 more minutes, until granola is golden brown. Break into small pieces with spatula. Cool and then store in a covered container. Note: Children under the age of one should not consume honey. Enjoy!

Nutrition Corner Mary R. Ehret
https://www.psdispatch.com/wp-content/uploads/2018/07/web1_Ehret.CMYK_-1.jpgNutrition Corner Mary R. Ehret

Mary Ehret is the Penn State Extension Nutrition Links Supervisor in Luzerne, Lackawanna, Monroe, Carbon, Sullivan and Bradford counties. Reach her at 570-825-1701 or at mre2@psu.edu.

Mary Ehret is the Penn State Extension Nutrition Links Supervisor in Luzerne, Lackawanna, Monroe, Carbon, Sullivan and Bradford counties. Reach her at 570-825-1701 or at mre2@psu.edu.